bench day tied my PR

[ffknight84]

Despite having the worst of news hit hard on me, i decided to go to the gym to try to feel better.

Flat Bench
115x8
165x6
205x4
225x5x5 ( tied my PR from last week, plus it went up easier )

Incline
135x8
165x8
165x5 ( failure )

Incline DB Flies
30sx8
40sx8x2

Pec Deck
50x8
100x8x2

Pin Presses ( 1st time ever, think i did it too late into work out though )
45x6 ( to get the feeling )
185x3
225x0
205x1 ( i guess its a PR, never did them before tho )
205x1
185x2

Rope Pulldown
60x8
130x8x2

My tris were shot after today, my chest was a little sore but it seems that my tris are starting to become a week point in my bench. thats the main reason i tried pin presses today. I think im going to do them right after incline bench. Then hit some flies and some PDs.

Also if you can take a few seconds out of your day please go over to the chat and discussion board to read a post i made about my friend. I would greatly appreciate it, as he was truley one of the greatest people i know.

Thanks,
Frank

 

[sinjinsmythe33]

not that i know anything, but maybe you should cut out the flies and pec deck for a while, just concentrate on pushing the pressing numbers up

 

[ffknight84]

i would, but i cant completely fatigue my chest till i hit that last set of flies, and the pec deck finishes the job.

 

[sinjinsmythe33]

like i said, im no expert, but you dont need to destroy your chest every time, maybe leave a little in the tank for next time. whatever you are doing it seems to be working though. sorry to hear about your bud, will keep him and family in my prayers

 

[Devastation]

good work on the pr. sorry about your friend


also cut the first half of your pin presses out from now on. also pin press more than you can bench.

 

[ffknight84]

how high should the pins be set, i dont think i had them in the right position.

 

[Devastation]

6 to 8 inches is all the range you should have before lockout

 

[ffknight84]

thats around where i had them, uh i think i just hought of what i was doing wrong, i was using a ergular bench grip when i should have been going close...

 

[Devastation]

you can use different grips and have it work your tri's. One thing you may want to try is do your pin presses in a power rack while laying on the floor. takes your legs out of the movement. this movement helped me big time when I had trouble locking out.

 

[Scotsman]

Great work on the pr keep it up. Will go and read the other post now.

Cheers,
Scotsman